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Nutrition Articles  ›  Special Concerns

Carbohydrate-Counting Chart for People with Diabetes

A Single-Serving Reference Guide

-- By Becky Hand, Licensed & Registered Dietitian
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Grains 1 Serving = 15 g carbs
Bagel (white or whole wheat) 1/2 of a small
Bread (white or whole wheat) 1 slice (1 ounce)
Bun (white or whole wheat) 1/2 of a small
Crackers, round butter style 6
Dry cereal, unsweetened 3/4 cup
English muffin 1/2 of a small
Hot cereal (oatmeal, grits, etc.) 1/2 cup cooked
Macaroni, noodles, pasta or spaghetti 1/3 cup cooked
Pancakes and waffles 1 (4-inch diameter)
Pizza crust, thin 1/8 of a 12-inch pizza
Rice (white or brown) 1/3 cup cooked
Beans & Legumes 1 Serving = 15 g carbs
Baked beans 1/3 cup cooked
Beans (navy, black, pinto, red, etc.) 1/2 cup cooked
Lentils 1/2 cup cooked
Starchy Vegetables 1 Serving = 15 g carbs
Baked potato (regular or sweet) 1/2 medium (4 inches long)
Corn 1/2 cup cooked
French fries, regular cut 10-15 fries
Peas 1/2 cup cooked
Winter squash (acorn, butternut, etc.) 1 cup cooked
Vegetable soup 1 cup
Fruits 1 Serving = 15 g carbs
Apple 1 small
Banana 1/2 medium
Blackberries/Blueberries 3/4 cup
Canned fruit (in light syrup or juice) 1/2 cup
Cantaloupe 1 cup cubed
Cherries 12 to 15
Grapefruit 1/2 large
Grapes 17 small
Honeydew melon 1 cup
Orange 1 small
Peach 1 small
Pear 1 small
Raspberries 1 cup
Strawberries 1 1/2 cup whole
Watermelon 1 1/4 cup cubed
100% Fruit Juices 1 Serving = 15 g carbs
Apple juice 1/2 cup
Cranberry juice 1/3 cup
Grape juice 1/3 cup
Grapefruit juice 1/2 cup
Orange juice 1/2 cup
Pineapple juice 1/2 cup
Dairy Products 1 Serving = 15 g carbs
Milk (skim or 1% fat) 1 cup
Yogurt (plain, light or sugar-free) 1 cup
Sweets & Snacks 1 Serving = 15 g carbs
Cookies 2 small
Chips 0.75 oz
Frozen yogurt, regular 1/2 cup
Ice cream (light) 1/2 cup
Popcorn (plain or air-popped) 3 cups
Pretzels 0.75 oz
Pudding (sugar-free) 1/2 cup

For more information about eating with Type 2 diabetes, click here.
For more specific information or help, talk to your health care provider. The American Diabetes Association's National Call Center also offers live advice from 8:30 a.m. to 8 p.m. EST, Monday through Friday at 1-800-DIABETES or 1-800-342-2383.

This article has been reviewed and approved by Amy Poetker, Registered Dietitian and Certified Diabetes Educator.
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

  • UTOO73
    I have added concentrated whey to my diet. If I maintain carbs and fat... protein ALWAYS falls short. I rarely exceed 1500 calories in a day and average around 1250. One of the reasons though I looked into protein was having a high glucose count upon awaking. Even though I had eaten less that 50 carbs a meal and under 20 fat. Turns out the body naturally kicks in your insulin around 3AM.. and since you are lowering carb and fat, there is nothing there to digest. So I began to fix a soy and protein shake before bed... using about 1/4 to 1/2 a serving of the whey protein. It dropped my morning blood sugar between 30 to 40 points. I almost register as normal.

    One cautionary note...if you get no exercise, you probably want to limit how much protein you add. For me... I had to learn. A good sign you are adding to much is having to urinate often...it's your body trying to shed excess.

    Anyway, that's what's working for me... - 2/24/2014 3:54:29 PM
  • Fitness barb, I am having trouble with by Blood Sugar numbers, they have been really high and I have been following the suggested SP diabetic food plan requested of me, except sometimes, going over the requested range of calories.
    I hear about other people on a 1500-1700 calorie food plan. Mine is 1700 to 2100, isn't that too many calories? What can I do about my high BS numbers, should I eliminate fruit as a snack after lunch?

    Can you please reply and advise me, i'm waiting to see a Nutritionist until next month. This is my second week in the program, and I am stuck with my weight , at a plateau, from 225-231, back and forth. I lost 92 pounds from the middle of October to the middle of December. Then the yo-yoing began. I guess my body just needs to figure out what is my set point weight. I am thinner than I have been in year, since before I got married, over almost 30 years. I am happy with my present weight loss but anxious to continue and reach that illusive goal weight. I heard on SP that your weight loss is not a race but a lifetime of changes. I still haven't completely given up sugar, that's the next step. - 2/21/2014 11:32:30 PM
  • TIGEREYES2
    I am where many of you are., I am a newly diagnosed Type 2 Diabetic, I also have NAFL (non alcohol fatty liver) I've been on this group and they insist on the low carb/high fat way of living, but I cannot bring myself to accept this as being healthy. I have seen my sugars coming down from 9.3 to an average of 5 or 6 in about 4 weeks, (diagnosed Dec 23/13) I do have some carbs, but have not seen a dietician yet. I see her in Feb. - 1/25/2014 10:19:08 PM
  • HOOLAHOOP2
    Hi,
    I am uncertain what numbers pre-meal determine diabetes. Depending on what doctor you see, the numbers vary. My numbers are over 100 now and I am beginning to get worried about being pre-diabetic. Also, how high should your numbers be post meal. - 1/9/2014 8:54:39 AM
  • HELENINCA
    how many carbs should a person consume on a 1200 calorie diet - 10/6/2013 9:33:59 AM
  • KMATEER
    oh my god! i think im going to have a melt down. Type 2 diabetis and just been put on insulin and im just getting headaches thinking bput counting carbs, i thought eating things like salads ect would have no carbs aarrgghhhhh help - 10/1/2013 5:20:58 AM
  • MHOWARD32
    How many carbs should a person with type 2 diabetes consume on a daily basis? - 9/23/2013 9:45:56 PM
  • I hope I can follow this program. It looks like it could be easier than I thought. - 5/31/2013 4:34:53 PM
  • JLKL1980
    I had to reduce my screen print size to 75% before I could see the print button on the bottom left side of article. Hope it helps everyone! - 4/16/2013 8:29:21 PM
  • DUSKIE1
    All those people asking about a print out of this chart, you must know someone that has a printer!!!! just send the page or article to them and have them PRINT it out for you.
    also I would suggest finding out where your diabetes centre is in your city , they have lots of information sheets for you... - 4/14/2013 5:14:12 PM
  • PHOLLIS-GARNER
    With all the "tips" and other articles I just don't know what is the best route. I mean, I know to count carbs and keep up with insulin levels but I just don't seem to catch on. - 4/1/2013 10:10:48 PM
  • DAVEN1969
    everybody talks about carbs and fat content. i watched these and my blood pressure went up because the sodium content in a lot of the low carb foods is outrageous - 3/26/2013 1:07:06 AM
  • Great article. Carbs are my downfall, bread especially! - 3/20/2013 7:27:27 AM
  • Over-consumption of sugar causes diabetes:
    http://opiniona
    tor.blogs.nyt
    imes.com/2013
    /02/27/its-th
    e-sugar-folks
    /?WT.mc_id=NY
    T-E-I-NYT-E-AT-0306-L19&nl=el

    Eliminate the sugars, the simple starches (white flour), increase your fat, and you will lose weight and manage your diabetes better. - 3/17/2013 5:10:31 PM
  • What good is a list of mostly junk foods? Go no-sugar, no-wheat, low-carb, high fat and watch your diabetes numbers improve. - 3/17/2013 10:37:29 AM